Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Moderate to severe dehydration needs quick medical attention. If left untreated, dehydration can cause urinary or kidney problems, seizures and can even be life-threatening. Diarrhea is when food is moving too quickly through your body.
This type of fiber acts as a thickening agent and adds form to the stool to help slow it down. Caffeine can overstimulate your digestive system and make diarrhea worse. From the stomach flu, to food poisoning , to pregnancy — feeling nauseated can derail your entire day. The potassium in bananas can help replenish your electrolyte stores as well, since potassium is one of the key electrolytes your body needs 34 , Another big benefit of bananas is the soluble fiber they contain.
Soluble fiber becomes a gel in the presence of liquid, so it can help reverse diarrhea by reducing the amount of free water in your digestive tract 36 , One study in rats found that beta-glucan, a type of fiber in oats, helped decrease inflammation in the gut. But more research is needed to determine whether it could have a similar effect in humans and be useful for relieving digestive symptoms Instead of buying artificially flavored oatmeal with lots of added sugar , consider adding a small amount of honey or fruit to rolled or steel-cut oats for even more health benefits.
Yogurt contains beneficial probiotics , which are strains of bacteria that can colonize in your gut and provide health benefits.
According to a handful of studies, probiotics can help both children and adults get colds less often, heal faster when sick, and take fewer antibiotics 39 , 40 , 41 , If you feel that dairy products make your congestion worse, try other fermented foods containing probiotics like kombucha or a probiotic supplement instead. Fruits are rich sources of vitamins, minerals, antioxidants, and fiber, which can support your overall health and immune function.
Many fruits are rich in vitamin C, an antioxidant vitamin that helps the immune system function properly Additionally, some fruits contain antioxidants called anthocyanins, which give certain fruits — like strawberries and blueberries — their red and blue colors. Anthocyanins make berries excellent foods to eat when sick because they have strong anti-inflammatory , antiviral, and immune-boosting effects.
Several animal and test-tube studies have shown that fruit extracts high in anthocyanins can prevent common viruses and bacteria from attaching to cells. Add some fruit to a bowl of oatmeal or yogurt for more health benefits or blend frozen fruit into a cold smoothie that soothes your throat. Avocados are rich in healthy monounsaturated fats, fiber, vitamins, and minerals Because of the healthy fats avocados contain, especially oleic acid the same beneficial fatty acid found in olive oil , they may help decrease inflammation while playing a role in immune function 48 , Leafy green vegetables such as spinach, romaine lettuce, and kale are packed full of vitamins, minerals, and fiber.
Dark green vegetables are also loaded with beneficial plant compounds called polyphenols. These act as antioxidants to protect cells from damage and help fight inflammation Add spinach to an omelet for a quick, nutrient-packed, protein-rich meal. You can also try tossing a handful of kale into a fruit smoothie.
Salmon is particularly rich in omega-3 fatty acids, which have strong anti-inflammatory effects that may help your immune system work more effectively 53 , Vitamin D also plays a critical role in immune function Resting, staying hydrated, and getting proper nutrition are some of the most important things you can do to feel better and recover faster when sick. While no food alone can cure sickness, eating the right foods may help support your immune system and offer relief from certain symptoms.
Getting your meals delivered can save major time on meal prep. Numerous foods are marketed as healthy but contain hidden ingredients. On the other hand, switching out this savory option with cookies, candies, ice cream, or other sweets can have the opposite effect. These may seem like comfort foods, but too much sugar can inflame your stomach and cause your immune system to work harder.
For the reasons mentioned above, drinking hot tea is another good choice of drink when you have a cold or stuffy nose. Hot ginger tea can help soothe a sore throat and clear your nose like hot chicken soup. Ginger is also a great food for calming an upset stomach. Green tea is another option with antioxidants to help relieve some of your cold symptoms. Stick with hot teas that have lower caffeine levels, though.
Caffeine can actually dehydrate your body quicker. Choose fruits and vegetables with dark, rich colors like blueberries, cranberries, blackberries, kale, and spinach. When you can, avoid snacking on processed foods like bags of chips, canned food, and even saltines.
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